Announcements
Reserve your class and SIGN IN on iPAD upon arrival
EVENTS:
~LPF GAUNTLET GAMES Sat , 8/1 @ 8:30 AM- $50 per team. Beg, int & RX, MM/MF/FF,
~Sat, 8/1 JUDGES NEEDED, FOOD and FUN PROVIDED, Sign up on clipboard, YES you can judge AND compete!
~July 1st-31st **CONSISTENCY CLUB** Attend 12+ CrossFit classes → sticker. 20+ Classes → prize drawing!
~Oly Class Thurs 7:00PM members FREE
Week at a Glance:
Mon, 7/27- Backsquat/4 RFT
Tue, 7/28-FT
Wed, 7/29- Shoulder Press/FT
Thur, 7/30- Hybrid Training
Fri, 7/31- Deadlift/12 AMRAP
Sat, 8/1- LPF GAUNTLET GAMES 8:30 AM, FOOD:VENDORS:FUN:DJ:FITNESS:COMMUNITY, Come cheer on your friends! Spectators FREE, suggested donation (school supplies, Raffles to John I Leonard High School to support robotics and life skills class)
General Member Q’s: Andrea 954-994-4227 / info@crossfitlpf.com
All reservation support to Heather 954-296-1693 / Heather.cflpf@gmail.com
Crossfit LPF – Open Gym
LPF Gauntlet Games WOD 1 (Time)
(15) WOD 1:
*For Time (12 min cap)-
1600/1200 M Bike ERG
1000/800 M Ski
1000/800 M Row
Athlete 1 accumulates meters on the machine
Athlete 2 Front Rack (any way) barbell hold
RX 135/95, Intermediate 95/65, Beginner 75/55
MF teams- complete the Mens distance, 2 bars
*Switch at any time, but meters may only accumulate when bar is in the front rack position
Score: Total Time OR total meters completed at 12 min cap
LPF Gauntlet Games WOD 2 (Time)
(15) WOD 2:
For Time (12 min cap)-
10 Rounds total for the team, I GO YOU GO (5 Rounds per person)
8 Wallballs
4 Alt Single Arm Devil Press
*Rig complex
RX- 2 T2B + 2 Pullups + 2 C2B
Intermediate- 2 T2B + 4 Pullups
Beginner- 6 Hanging knee raises
LPF Gauntlet Games WOD 3A (Time)
(15) WOD 3 (A/B 2 scores):
For Time (9 min cap)- break up any way, burpees completed together
20 Wall walks
7 Synchro Lateral Burpee Over Bar
20 Front Squats
7 Synchro Lateral Burpee Over Bar
20 Shoulder to Overhead
7 Synchro Lateral Burpee Over Bar
20 Thrusters
7 Synchro Lateral Burpee Over Bar
RX 115/75, Intermediate 95/65, Beginner 75/55, wall walks – (40) shoulder taps
Coed- 2 bars
Score: Time to finish OR # reps completed at 9 min cap
LPF Gauntlet Games WOD 3B (Weight)
In remaining time, establish a 1 Rep Max of the following complex :
1 Clean
2 Hang Cleans
1 Shoulder to Overhead (any way)
*Cleans may be power or squat, cannot drop the bar
Coed- may use 2 bars, same sex teams must share a bar
Score Athlete 1 + Athlete 2 Total Weight